10/30/15 Friday October 30, 2015 (20kg CL/PR ladders, 32kg 2H SW,. 20kg 1H SW)

8:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 45 minutes

9:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:45am- Training session - 20kg CL/PR ladders, 32kg 2H SW

2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1

16kg TK PR, 5/5, x 2

20kg CL/PR, 1/1, 2/2, 3/3 x 3

18 CL, 18 PR each arm (medium day, up from 1/1 last week)

12 minutes:
32kg 2H SW, go until form degrades, rest
20kg 1H SW, go until form degrades, including hand switches, rest

Didn't count reps, but this went very well.

10:15am - Complete

Notes - Awesome.  Conclusion of an excellent training week.  This is really going well for me.  Need to talk to Kevin about how to keep progressing using the same movements, 1 arm press and the swing, into next week.  Question is to either stay with the 20kg for pressing and add ladders, or go up a bell.  The 20kg is feeling damn light at this piont.